PERIODIZATION: PENDULUM WAVE
Periodization simply means organizing training plans of
one year or more into shorter manageable plans, i.e., weekly or
monthly. At Westside, a weekly plan is used on max effort day.
Each week, the lifter switches a barbell exercise, always working
up to a max single in a special squat or box, rack, or band deadlift.
This is the maximal effort method.
Only good mornings with an eccentric phase preceding a
concentric phase are performed, for a 3-rep max. This is the method of
heavy efforts. Westside has proven the max effort method is superior.
Why? A new plateau is reached. This is positive not only physically
but also psychologically.

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